The staple exercise of any calisthenics program and is the most associated exercise with calisthenics. The pull up is a key exercise for back and bicep growth. Not only that but it also activates your core and shoulders.

To perform a standard pull-up, grap the bar shoulder width apart with an overhand grip. Pick up your legs so that you are at a dead hang. Using your back and biceps, pull up till your chin reaches above the bar. Lower yourself back down till you are at a dead hang and repeat the process.

You may have seen people kicking their legs doing kipping pull-ups before. Either with crossfit or just at the gym. We highly suggest you do not perform these. They put your body at a serious risk of injury. If you cannot perform a pull-up. Go to our beginner section here and use one of those exercises

BEGINNER LINK